Sleep is very important as it allows our brain and body to rest, engage in the body's recovery processes and strengthen our immunity, leading to better physical and mental performance the next day and in the long term as a whole. What happens if we can't get enough sleep for a night, two nights, a week or chronically? It affects thinking, concentration, energy levels and mood.

When insomnia strikes, we look for the best ways to “get a good night's sleep” and are confronted with a variety of advice. Which of them are true and which are myths?

Alcohol will help you fall asleep

Myth. A desperate attempt to get some sleep can lead to thoughts of a glass of wine or a cocktail before bed. Do you think it will give you relief and sleep? This is a myth. Alcohol has a big impact on sleep. For non-addicted people, alcohol speeds up falling asleep, temporarily improves sleep quality and is therefore quite widely used as a self-medication sedative. The false positive effect is very short-lived, and sleep is severely disturbed in the second half of the night, as alcohol can cause disturbed, restless sleep or periodic awakenings.

Insomnia is only caused by mental health

Myth. Psychological problems can cause insomnia. In fact, stress is one of the most important reasons for why people complain of poor sleep quality. However, it is not the sole trigger of insomnia. Insomnia can be caused by a variety of things, including poor sleep hygiene, illness, side effects of medications, chronic pain, restless legs syndrome or sleep apnoea.

Sport helps you fall asleep

Fact. Sleep and sport are very closely linked. Regular exercise can be a great way to promote better sleep, but avoid exercising too late at night. Active exercise can make you more alert, as your body temperature rises during sport and can stay elevated for up to six hours, and the release of adrenaline becomes more intense, which can lead to longer periods of falling asleep. That is why scientists recommend active sport exercises during the first half of the day and calmer, more relaxing physical exercise in the evening.

TV or mobile phone helps to calm down

Myth. When you can’t fall asleep, the thought of watching the news, a movie or social media updates on your mobile phone, computer or TV often crosses your mind - but it actually prevents you from falling asleep even more. The blue light and noise from TVs and computers can reduce melatonin levels in the brain, leading to insomnia. On the contrary, you should help your body to produce more melatonin. If you don't want complete silence, try listening to relaxing music. It's not for nothing that our mothers used to sing lullabies to us at bedtime.

Sleeping pills are the solution

Myth. Modern sleep medicines have become safer and more effective than those of previous generations, but all medications still have potential risks, including the risk of addiction. Always consult your doctor before taking sleeping pills. Sleeping pills cannot cure insomnia. Addressing underlying health problems and creating a sleep environment is often the best approach to preventing insomnia.

I'll make up for the lost sleep over the weekend

Myth. It is unlikely that spending the whole weekend in bed will fully compensate for sleep lost during the week. Just on the contrary, sleeping one or two days a week or at the weekend can actually disrupt your natural internal sleep clock. The only way to regain lost sleep is to return to a regular sleep schedule.

If you can't fall asleep, get out of bed

Fact. It's not worth tossing and turning in bed for half an hour or more without being able to fall asleep. If you feel that sleep is not coming, it is better to get up and do some quiet work that can help you relax and become sleepy. If you stay in bed, you'll get groggy and look at the clock regularly. Over time, your brain will associate bed with wakefulness rather than rest and sleep.

Sleeping can be learnt

Fact. By creating your own sleep ritual, you can teach your body to go to sleep. The key, of course, is to remain consistent. An hour or an hour and a half before going to bed, do something that relaxes your body and calms your mind. Take a warm bath, read a book or magazine, meditate, listen to relaxing music. Find what works best for you and then do these rituals every night, making them a regular part of your bedtime routine.

Sleep problems disappear on their own

Myth. Until you have figured out the cause of your insomnia, whether it is stress, medications, illness or another problem, don't expect it to go away on its own. If you have trouble falling asleep, or if you are constantly tired after a night's sleep, you may have a sleep disorder and it's time to talk to your doctor.

To promote sleep, improve sleep quality and regulate circadian rhythms, we have developed SOMNUX - a 100% natural and effective food supplement made in Latvia.

It includes:

• Lavender (Lavandula angustifolia Mill.), which calms you down and helps you fall asleep;
• California poppy (Eschscholzia californica L.) - ensures stability of sleep;
• Vitamin D - ensures calcium absorption;
• Calcium - helps the brain to make use of tryptophan;
• L-tryptophan - helps to produce melatonin naturally.

Learn more about the product here: SOMNUX